SALMON AND FISH RECIPES
By: Herald Staff Report, Grand Forks Herald
- Tacos by the sea
- Sock-it-to-me salmon and salsa
- Salmon with sesame and orange-ginger relish
- Pesto-stuffed salmon with corn salad
- Grouper and salmon kebabs
- Grilled fillet of sturgeon with chanterelles and craberry-port cream
- Hanoi grilled fish with rice noodles and herbs
- Grilled salmon with salsa and pineapple
Grilled Salmon with Salsa and Pineapple
2 tablespoons olive oil, divided
1 pounds center cut salmon filet
½ teaspoon smoked paprika
½ teaspoon all-purpose seasoning
Sea salt and freshly ground black pepper to taste
SALSA:
5 mini-red bell peppers
6 pineapple slices, about ½-inch thick
¼ cup sliced green onion
¼ cup diced red onion
SALAD:
8 cups mixed field greens
Olive oil
Red wine vinegar
Salt and pepper
Preheat the grill to medium. Cut the salmon into about 4 even 4-ounce portions or desired amount. Place the salmon on a plate and rub with about 1 tablespoon olive oil. Season with the paprika, all-purpose seasoning, salt and black pepper. Set aside.
Brush the bell peppers and pineapple slices with the remaining 1 tablespoon olive oil and season the peppers with salt and pepper.
When the grill is hot, place the peppers and pineapple on the grill. Grill the peppers and the pineapple slices until you get nice grill marks on each side of the pineapple and all sides of the peppers. Remove from the grill. Chop the peppers and half of the pineapple and place in a bowl with the green onion and red onion. Season with salt and pepper and set aside. Cut the remaining pineapple in slices to serve with the salmon.
For the salad, place the greens in a bowl, drizzle with olive oil and red wine vinegar and season with salt and pepper. Divide salad among four serving plates.
Place the salmon pieces on the grill, flesh side down and grill about 5 minutes depending on the thickness. When the salmon easily releases from the grates, turn it skin side down and grill another 5 minutes. (The general rule of thumb for fish is cooking it 10 minutes per 1-inch of thickness). The salmon should be flake easily — not come apart in shreds.
Remove it from the grill by sliding a spatula between the salmon and the skin. Place the salmon the salad greens and top with about 2 tablespoons of the salsa and serve with grilled pineapple.
Note: If you buy a whole salmon filet and cut it into individual portions, cut them from the center or thickest part. Save the thinner portions, such as the tail for another use.
Yield: Serves 4.
Approximate nutritional analysis per serving: 437 calories, 42 percent of calories from fat, 21 grams fat (3 grams saturated), 38 grams carbohydrates, 28 grams protein, 394 milligrams sodium, 70 milligrams cholesterol, 6 grams fiber.
Grilled Trout and Vegetables
¼ cup flat-leaf parsley leaves
4 cloves garlic, divided
Grated zest of 1 lemon
1 18 teaspoons pepper, divided
¼ teaspoon salt, divided
2 dressed trout, about 10 to 12 ounces each
2 tablespoons olive oil, divided
3 tablespoons fresh-squeezed lemon juice
2 small zucchini or yellow squash, cut lengthwise into ¼-inch slices
1 tablespoon minced flat-leaf parsley
Lemon wedges for garnish (optional)
Combine parsley leaves, 3 cloves garlic, lemon zest, 1 teaspoon pepper and 18 teaspoon salt in a food processor. Pulse to chop evenly. Spoon half of parsley mixture into the cavity of each fish, spreading to coat evenly.
Preheat grill to medium-high or allow coals to burn down to white ash. Spray grill grate with nonstick spray. Evenly coat fish with 1 tablespoon olive oil. Place oiled fish on hot grill. Grill over direct heat in uncovered grill, 6 minutes. With a wide, metal spatula, gently turn fish. Grill 6 minutes or until fish is just opaque. (Do not overcook.)
Mince remaining clove garlic and combine with remaining 1 tablespoon oil, lemon juice, and remaining salt and pepper. Brush zucchini slices generously with lemon juice mixture. Grill zucchini 10 to 12 minutes or until crisp-tender, turning to cook evenly and brushing frequently with lemon juice mixture.
To serve, arrange zucchini on serving plate. Gently open fish and cut in half along backbone to make two fillets. Arrange fish over zucchini. Garnish with minced parsley and lemon wedges.
Yield: Serves 4.
Approximate nutritional analysis per serving: 171 calories, 35 percent of calories from fat, 7 grams fat (1 gram saturated), 65 milligrams cholesterol, 2 grams carbohydrates, 25 grams protein, 260 milligrams sodium, 2 grams dietary fiber.
Sock-It-To-Me Salmon and Salsa
2 sockeye salmon fillets
1 tablespoon extra-virgin olive oil
2 teaspoons spicy rub, optional, see note
½ teaspoon salt
Freshly ground pepper
1 8-ounce can diced pineapple, drained, see note
1 green onion, minced
2 tablespoons chopped fresh mint
1 tablespoon freshly squeezed lime juice
2 teaspoons minced jalapeno or to taste
Heat a grill or broiler. Brush salmon with 1 teaspoon of the olive oil; season with rub, if using, ¼ teaspoon of the salt and pepper to taste. Grill salmon, turning once, until just cooked, about 8 minutes.
Meanwhile, combine the drained pineapple, green onion, remaining 2 teaspoons of the olive oil, mint, lime juice, jalapeno, remaining ¼ teaspoon of the salt and pepper to taste; serve with the salmon.
Yield: Serves 2.
Approximate nutritional analysis per serving: 398 calories, 44 percent of calories from fat, 19 grams fat (3 grams saturated), 107 milligrams cholesterol, 16 grams carbohydrates, 39 grams protein, 669 milligrams sodium, 2 grams fiber.
Grilled Salmon Salad
2 salmon fillets, about 8 ounces each
8 asparagus spears
13 cup freshly squeezed lime juice
2 tablespoons brown sugar
1 tablespoon sesame oil
2 tablespoons reduced-sodium soy sauce
2 cloves garlic, minced
2 teaspoons grated fresh ginger
1 tablespoon seasoned rice vinegar
1½ cups fresh snow pea pods, trimmed
6 cups torn salad greens
1 tablespoon sesame seeds, toasted
2 Roma tomatoes, sliced
Place salmon fillets in zip-top bag. Trim asparagus spears and place in another zip-top bag. Combine lime juice, brown sugar, sesame oil, soy sauce, garlic and ginger; stir well to combine. Drizzle 2 tablespoons lime juice mixture over salmon; seal bag. Drizzle 1 tablespoon lime juice mixture over asparagus; seal bag. Turn bags to coat evenly, then refrigerate about 30 minutes. Stir vinegar into remaining lime juice mixture; cover and refrigerate.
Preheat grill or allow coals to burn down to white ash. Spray grate with nonstick spray coating or lightly oil it.
Remove salmon from bag; drain and discard marinade. Grill salmon 4 to 5 minutes per side, or until fish flakes easily with a fork.
Remove asparagus from bag; drain and discard marinade. Grill asparagus until just fork tender, 5 to 7 minutes, turning to cook evenly.
Meanwhile, heat a small amount of water to a boil in a covered saucepan. Once water boils, add pea pods, cover and cook about 2 minutes or until hot but still crisp. Drain pea pods and plunge into ice water.
Arrange salad greens on 4 individual plates. Top each salad with ½ of a hot, cooked salmon fillet. (If salmon fillets have skin, remove before serving.) Sprinkle sesame seeds evenly over salmon. Arrange asparagus spears, pea pods and sliced tomatoes on each salad. Drizzle with reserved lime juice mixture.
Yield: Serves 4.
Approximate nutritional analysis per serving: 257 calories, 30 percent of calories from fat, 9 grams fat (1 gram saturated), 59 milligrams cholesterol, 19 grams carbohydrates, 28 grams protein, 357 milligrams sodium, 5 grams dietary fiber.
Salmon with Sesame and Orange-Ginger Relish
13 cup dry white wine
13 cup fresh orange juice
2½ tablespoons soy sauce
1 2½-pound salmon fillet
3 large navel oranges
½ cup matchstick-size strips red pepper
½ cup thinly sliced red onion
2 ½ tablespoons chopped fresh cilantro
2 teaspoons minced peeled fresh ginger
2 teaspoons grated orange peel
1 teaspoon oriental sesame oil
½ teaspoon coarse kosher salt
¼ teaspoon dried crushed red pepper
Vegetable oil
1 tablespoon sesame seeds, toasted
Whisk first 3 ingredients in small bowl to blend; transfer to 13-by-9-by-2-inch glass baking dish. Place salmon, skin side up, in orange juice mixture; cover with plastic and chill at least 2 hours and up to 4 hours. Bring to room temperature 30 minutes before cooking.
Using small sharp knife, cut peel and white pith from oranges. Working over bowl, cut between membranes to release segments into bowl.
Mix red pepper and next seven ingredients in medium bowl to blend. Fold in reserved orange segments and any accumulated juices. (Can be prepared one hour ahead. Let stand at room temperature.)
Preheat oven to 450 degrees. Line rimmed baking sheet with foil; generously brush with vegetable oil. Place fish, skin side down, on prepared baking sheet. Sprinkle with salt and pepper. Bake until fish is just opaque in center, about 20 minutes. Using large spatula, gently loosen salmon from foil. Using foil as aid, carefully lift salmon from sheet and allow salmon to slide from foil onto platter. Mound orange relish down center of fish, sprinkle with sesame seeds, and serve.
Yield: Serves 4.
Pesto-Stuffed Salmon with Corn Salad
SALMON:
½ cup loosely packed fresh basil
½ cup loosely packed fresh flat-leaf parsley
2 tablespoons blanched almonds
¼ teaspoon minced garlic
¼ teaspoon kosher salt, plus additional for seasoning
Freshly ground black pepper to taste
3 tablespoons extra-virgin olive oil, plus additional for brushing
1½-pound center-cut salmon fillet, skinless, rinsed and patted dry
Vegetable oil for grilling
SALAD:
1 pound ripe mixed small tomatoes, rinsed, halved or diced
1 cup cooked fresh corn kernels (from 2 ears)
3 tablespoons extra-virgin olive oil
1 tablespoon white wine vinegar
2 teaspoons minced fresh marjoram or oregano
Kosher salt and freshly ground black pepper to taste
To prepare the salmon, in a food processor fitted with the steel blade, pulse the basil, parsley, almonds, garlic, salt and black pepper to make a coarse paste.
With the motor running, drizzle in the olive oil until it’s incorporated into the pesto.
Lay the salmon fillet on a work surface. With a cut side facing you, cut a wide pocket with a narrow-bladed knife, taking care not to cut through the top or bottom of the fish. Hold the pocket open, and season the inside with salt and black pepper to taste. Spread the pesto evenly inside the fish with a flat metal spatula.
Prepare an outdoor grill with a medium-high fire.
To prepare the salad, in a serving bowl toss the tomatoes with the corn. Add the olive oil, vinegar, marjoram, salt and black pepper to taste. Toss again, taking care not to break up the tomatoes.
Lightly brush the grill grate with vegetable oil. Brush the fillet on both sides with olive oil and season the flesh side with salt and black pepper to taste.
Lay the fish flesh side down on the grill and cook until there are distinct grill marks and you can lift the fish without it sticking, about 3 to 5 minutes. Test it by gently lifting a corner — if it sticks, let it cook a bit longer.
When it lifts cleanly, carefully turn it about 45 degrees from its original position (don’t turn it over). Cook for another 3 minutes, until the flesh is marked.
Season the skin side with salt and black pepper to taste, turn the fillet over and cook about 3 to 5 minutes more or until an instant-read thermometer inserted in the side registers 125 degrees.
Transfer the salmon to a plate and let it rest for 5 minutes.
Cut the salmon into 4 equal pieces and transfer it to serving plates. Serve the salmon warm or at room temperature. Top with the Tomato-Corn Salad. Drizzle any extra juices from the salad on top.
Cook’s note: To cook the corn, cut the kernels from the ears into a bowl and scrape the cobs with a knife to get out the juices. Cover and microwave on high for 1 minute.
Note: The salmon can be prepared up to one day ahead of grilling. The pesto stuffing adds a fresh layer of flavor.
Yield: Serves 4.
Grouper and Salmon Kebabs
¼ cup grapeseed or olive oil
1 tablespoon Dijon mustard
Juice of 2 large oranges
¼ cup minced parsley
3 cloves garlic, minced
1 teaspoon salt
Freshly ground pepper
1 pound each, skinned, cut into 2-inch chunks: grouper, salmon
12 large shiitake mushrooms, stems removed
3 green onions, cut into 2-inch pieces
1 large red onion, cut into 2-inch chunks
Whisk together oil and mustard in medium bowl until smooth. Whisk in orange juice, parsley, garlic, salt and pepper to taste. Pour into plastic food bag; add fish and mushrooms to bag. Seal; massage to distribute marinade evenly. Refrigerate 20 minutes.
Meanwhile, prepare grill or broiler for medium heat. Oil grill’s grate. Remove fish and mushrooms from bag, discard marinade. Skewer fish, mushrooms, green and red onions on 6 skewers, alternating fish and vegetables. Grill until fish is cooked, turning frequently, about 8 minutes.
It’s hard to find a prettier, easier meal than kebabs on the grill: Entree and veggies are cooked together on single-serve skewers. This recipe turns to a fish duo, salmon and grouper, for the main course.
The trick to keeping these fish kebabs tender is to turn them frequently while on the grill: You want the fish to be just cooked through and the mushrooms softened. If using bamboo skewers, soak the skewers separately in water for 30 minutes before skewering the fish and vegetables and placing them on the grill. The skewers are less likely to burn this way.
Yield: Serves 6.
Approximate nutritional analysis per serving: 308 calories, 35 percent of calories from fat, 12 grams fat (1.7 grams saturated), 89 milligrams cholesterol, 10 grams carbohydrates, 39 grams protein, 310 milligrams sodium, 1.3 grams fiber
Cajun-Style Alaskan Halibut
6 tablespoons soy or vegetable oil
FOR CAJUN SPICE BLEND:
4 tablespoons Spanish paprika
1½ tablespoons salt
1½ tablespoons onion powder
2 tablespoons garlic powder
3 tablespoons cayenne pepper
2 teaspoons white pepper
2 tablespoons black pepper
2 teaspoons dried thyme
2 teaspoons dried oregano
FOR FISH:
4 8-ounce Alaskan halibut fillets
1 cup Cajun spice blend
Clean grill with wire brush to get it as smooth as possible. Heat grill, using mesquite charcoal. When heated, wipe grill surface with a towel lightly saturated with soy oil. Repeat this process two or three times before cooking the fish, always remembering to wipe with oil immediately before placing the fish on the hot grill. (This prevents sticking.)
To make spice mix: Mix all spice mix ingredients in a bowl. You will end up with 2 cups of spice mix but you will need only 1 cup for this recipe. Tightly cover the remaining spice mix and use another time.
Put 1 cup spice mix on plate and dredge one side of each fillet. Place halibut fillet on hot, oiled grill, seasoned side down. Place the fish at a diagonal on the cooking grill. This reduces the chance of the fish falling through the grill or falling apart when turning the fish over.
Cook first side of fish 3 to 5 minutes or until fish turns from translucent to opaque/white halfway up thickness of fillet.
Use fork and spatula to turn the fish over. Place fork under fish to gently lift it free of grill while you are easing the spatula under the fish. Turn the fish over, then lightly baste with soy oil.
Cook until fish turns from translucent to opaque and white. Be careful not to cook the fish beyond the point of doneness; otherwise, it will dry it out and become toughened. Remove from grill and serve immediately.
Yield: Serves 4.
Approximate nutritional analysis per serving: 315 calories, 50 grams protein, 10 grams fat (1 gram saturated), 7 grams carbohydrates, 1,434 milligrams sodium, 73 milligrams cholesterol, trace dietary fiber.
Grilled Fillet of Sturgeon with Chanterelles and Craberry-Port Cream Sauce
8 ounces chanterelle mushrooms
3 cups cranberries, with a few reserved for garnish
2 cups fish stock or clam juice
13 cup port wine
¼ cup brandy
2 tablespoons sugar
1 clove garlic, minced
1 tablespoon fresh tarragon plus 4 sprigs for garnish
5 tablespoons butter
2 tablespoons plus 1 teaspoon red wine vinegar
½ teaspoon salt
Freshly ground pepper
2 tablespoons whipping cream
4 fillets sturgeon, about 7 ounces each
Finely chop half of the mushrooms; reserve remainder. Combine chopped mushrooms, berries, fish stock, port, brandy, sugar, garlic and tarragon in a large saucepan. Heat to a boil; reduce heat to simmer. Cook until berries have popped, about 20 minutes. Mash the berries to release juice; strain through a fine-mesh sieve, pressing lightly to puree the fruit. Cook over medium heat to reduce the 2 cups of juice to 1½ cups, about 20 minutes.
Meanwhile, prepare a grill or broiler for medium heat. Melt butter in a medium skillet. Add remaining mushrooms; cook until heated through. Stir in vinegar, salt and pepper to taste; heat to a boil. Cook until liquid is almost absorbed. Add the cream to the reduced stock; cook over medium heat until sauce thickens and clears, about 1 minute. Add the mushroom and vinegar mixture. Keep warm.
Grill or broil sturgeon fillets 6 minutes; turn. Grill until flesh is opaque and just firm to the touch, about 4 minutes. Spoon ¼ cup of sauce on a plate. Top with grilled sturgeon. Garnish with sprigs of fresh tarragon and a few cranberries; serve with remaining sauce.
Note: Mixed wild mushrooms can be used in place of the chanterelles, if you like.
Yield: Serves 4.
Approximate nutritional analysis per serving: 424 calories, 53 percent of calories from fat, 25 grams fat (12 grams saturated), 151 milligrams cholesterol, 18 grams carbohydrates, 32 grams protein, 718 milligrams sodium, 4 grams fiber
Hanoi Grilled Fish with Rice Noodles and Herbs
2 red Thai chilies or 1 serrano chili, thinly sliced crosswise
1 small clove garlic
1½ tablespoons sugar
13 cup water
2½ tablespoons fish sauce
1 tablespoon fresh lime juice
MARINADE:
1 3-inch piece ginger root or galangal, peeled, thinly sliced
2 tablespoons plain yogurt
2 teaspoons each: ground turmeric, sugar, rice vinegar
1 teaspoon shrimp sauce (optional, see note)
½ teaspoon salt
FISH:
1½ pounds catfish fillets, cut into 2-inch pieces
¼ cup vegetable oil
4 green onions, thinly sliced
1 bunch fresh dill, bottom stems removed, chopped
GARNISH:
12 ounces dried rice vermicelli noodles
½ head red leaf lettuce
Leaves from 2 bunches Thai basil or regular basil, finely sliced
½ cup roasted peanuts, chopped
For dipping sauce, combine chilies, garlic and sugar in mortar; pound into coarse paste. Alternatively, chop finely with knife. Transfer to small bowl. Add water, fish sauce and lime juice. Stir well to dissolve sugar. Set aside.
For marinade, chop ginger root in food processor or pound with mortar and pestle. Squeeze pulverized ginger to extract juice into small bowl. (You should have about 1 tablespoon.) Discard solids. Combine ginger juice, yogurt, turmeric, sugar, vinegar, shrimp sauce and salt in large bowl. Add catfish; toss to coat. Refrigerate 30 minutes.
Meanwhile, heat a large pot of water to boil. Add vermicelli; cook 4 minutes. Drain; rinse well. Set aside.
Heat oil in large cast-iron or heavy skillet over medium-high heat. Add catfish, green onions and dill; cook until fish is golden brown and flakes easily with fork, about 3 to 4 minutes per side.
To serve, divide noodles, lettuce leaves and basil among serving bowls. Sprinkle spoonfuls of sauce over. Top with catfish pieces; garnish with peanuts.
Note: Shrimp sauce (ruoc) is a savory paste of fermented shrimp and salt. It is sold in Asian markets in jars and tubs.
Yield: Serves 4.
Approximate nutritional analysis per serving: 750 calories, 41 percent calories from fat, 34 grams fat (6 grams saturated), 70 milligrams cholesterol, 175 milligrams sodium, 82 grams carbohydrates, 30 grams protein, 4.1 grams fiber.
Tacos by the Sea
1 5½-ounces can chunk pineapple, juice reserved
1 tablespoon plus 1 teaspoon olive or vegetable oil
1 teaspoon salt
Freshly ground pepper
½ pound cod or other whitefish fillets
Juice from 1 lime
2 green onions, minced
1 jalapeno or serrano chili, diced, or to taste
1 tablespoon chopped cilantro
1 teaspoon honey or sugar
8 6-inch corn tortillas, warmed
Sour cream, shredded Jack cheese, guacamole, diced onions (optional)
Heat grill or broiler. Combine the reserved pineapple juice, 1 tablespoon of the oil, ½ teaspoon of the salt and pepper to taste in a storage bag or container. Add the fish; set aside to marinate while you make the salsa.
Combine the pineapple chunks, lime juice, onions, chili, cilantro, honey, remaining ½ teaspoon salt and pepper to taste in a medium bowl; let salsa stand while you cook the fish.
Remove fish from bag, discarding marinade; grill or broil until fish is opaque, about 3 minutes each side. Coarsely chop fish; distribute among the tortillas. Top with salsa; serve with desired toppings.
Yield: Serves 4.
Approximate nutritional analysis per serving: 212 calories, 19 percent of calories from fat, 5 grams fat (1 gram saturated), 21 milligrams cholesterol, 32 grams carbohydrates, 12 grams protein, 347 milligrams sodium, 4 grams fiber.
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